Keto Means
Keto Means
Photo: Tim Douglas
14 Easy Ways to Increase Your Protein Intake Eat your protein first. ... Snack on cheese. ... Replace cereal with eggs. ... Top your food with chopped almonds. ... Choose Greek yogurt. ... Have a protein shake for breakfast. ... Include a high protein food with every meal. ... Choose leaner, slightly larger cuts of meat. More items...
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Read More »Getting enough protein is important for your health. For this reason, the Daily Value (DV) for protein is 50 grams per day. However, some researchers believe that many people should be eating significantly more than this amount ( 1 ). A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health. Here are 14 easy ways to eat more protein. Share on Pinterest Nadine Greeff/Stocksy United 1. Eat your protein first When eating a meal, eat the protein source first, especially before you get to the starches. Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied ( 2 ). In addition, a high protein intake decreases levels of ghrelin, the “hunger hormone,” and increases your metabolic rate after eating and during sleep ( 3 , 4 ). What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal. In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed ( 5 ). Summary Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high. 2. Snack on cheese Snacks are a good way to get extra protein into your diet — as long as you choose healthy ones. Many common snack foods, such as chips, pretzels, and crackers, are very low in protein. For example, a 1-cup (30-gram) serving of plain tortilla chips has 142 calories but only 2 grams of protein ( 6 ). In contrast, a 1-ounce (28-gram) serving of cheddar cheese contains 7 grams of protein, along with nearly 30 fewer calories and 6 times as much calcium ( 7 ). Additionally, cheese doesn’t seem to raise cholesterol levels much, even among people with high cholesterol. In fact, some research suggests that cheese may even benefit heart health ( 8 , 9 ). Try enjoying a cheese stick between meals or pair your favorite type of cheese with whole grain crackers, tomatoes, or sliced apples for a healthy and satisfying snack. Summary Choose cheese for a filling snack that’s high in protein and calcium and may improve heart health. 3. Replace cereal with eggs Many breakfast foods are low in protein, including toast, bagels, and cereals. Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup (240-gram) serving ( 10 ). On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline ( 11 ). What’s more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day ( 12 , 13 , 14 ). According to one older study, eating whole eggs can also modify the size and shape of your LDL (bad) cholesterol particles in a way that may even decrease your heart disease risk ( 15 ). Summary Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories. 4. Top your food with chopped almonds Almonds are incredibly healthy. They’re high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs. Almonds also contain 6 grams of protein in a 1-ounce (28-gram) serving, which makes them a better source of protein than most nuts ( 16 ). And although a serving of almonds contains around 170 calories, studies have shown that your body absorbs only about 133 of those calories because some of the fat isn’t digested ( 17 , 18 , 19 ). So sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads, or oatmeal to increase your protein intake and add a bit of flavor and crunch. Summary Almonds are high in several nutrients and can boost the protein content of a meal or snack. 5. Choose Greek yogurt Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein. A 7-ounce (240-gram) serving provides 17–20 grams of protein, depending on the specific brand. This is about twice the amount in traditional yogurt ( 20 , 21 ). Research shows Greek yogurt increases the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY, which reduce hunger and make you feel full ( 22 ). In addition, it contains conjugated linoleic acid (CLA), which has been shown to promote fat loss in some studies ( 23 , 24 ). Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes. Summary Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods. 6. Have a protein shake for breakfast Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein. However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients. Protein powders make it easy to create a healthy, high protein shake. There are several types on the market, including whey, soy, egg, and pea protein. Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full ( 25 , 26 , 27 ). In fact, one scoop (28 grams) of whey powder provides about 17 grams of protein, on average ( 28 ). Here’s a basic whey shake recipe: Whey Protein Shake 8 ounces (225 grams) of unsweetened almond milk
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Read More »12. Munch on edamame Edamame is the term for steamed soybeans in their unripened form. Soybeans have more protein than other legumes and are popular among vegetarians and vegans. One cup (155 grams) of edamame has almost 19 grams of protein and about 188 calories ( 41 ). Edamame is also high in an antioxidant known as kaempferol. Mouse studies suggest it may reduce blood sugar and aid weight loss ( 42 , 43 ). Edamame can be purchased fresh or frozen and makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes. Summary Edamame is a good source of plant protein and may have other health benefits. 13. Eat canned fish Canned fish is a fantastic way to boost your protein intake. It requires no refrigeration, so it’s wonderful for travel. It can also be enjoyed as a snack or with a meal. A 3.5-ounce (100-gram) serving of canned fish contains about 19 grams of protein and just 90 calories ( 44 ). Fatty fish like salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids, which can fight inflammation and improve heart health ( 45 , 46 ). Ideas for serving canned fish include combining it with healthy mayo, serving it on top of a salad, eating it straight from the can, or adding it to an omelet, croquette, or pasta dish. Summary Canned fish is a convenient source of high quality protein and beneficial omega-3 fatty acids. 14. Enjoy more whole grains Whole grains are rich in important nutrients, including fiber, vitamins, minerals, and antioxidants ( 47 ). What’s more, they could also help ramp up your intake of protein. For instance, a 1-cup (185-gram) serving of cooked quinoa contains 8 grams of protein, whereas cooked amaranth provides over 9 grams of protein per cup (246 grams) ( 48 , 49 ). This is significantly more than refined grains like white rice, which contains just 4 grams of protein per cooked cup (158 grams) ( 50 ). Other examples of protein-rich whole grains include buckwheat, couscous, wild rice, millet, and teff. Try swapping these ingredients in for refined grains in recipes like pilafs, stir-fries, and grain salads. Summary Whole grains are highly nutritious and can bump up the protein content of many dishes when used in place of refined grains.
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